Yoga is a relaxing form of exercise that includes several poses that improve strength, flexibility, and mobility of the body. Now, do not get confused between flexibility and mobility.
Flexibility refers to the ability of the muscles to stretch while mobility refers to the movement of the joints. It is important for the muscles to be both flexible and mobile in order to function smoothly.
Here are a few yoga poses that will make the bod more flexible.
Cat-Cow Pose
Cat-Cow Pose is helpful in various health conditions and it can also be practiced by pregnant women. It is quite safe and helps to warm up the core muscles making the muscles more flexible for childbirth.
For this pose, you will have to kneel on the floor and place your hands on the floor in front of you. Make sure your hands are shoulder-width apart and your knees are below your hips. Inhale deeply and curve your lower back while you bring your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arch your spine, and bring your head and pelvis down like a "cat."
Downward Facing Dog Pose
This is one of the traditional yoga poses in which you bend forward. It can be restful and rejuvenating. This pose can help relieve back pain and sciatica. It helps manage imbalances and improves strength.
The pose focuses on muscles like hamstrings, deltoids, gluteus maximus, triceps, and quadriceps. You should:
Get on all fours.
Your hands should be aligned under your wrists and your knees under your hips.
Press into your hands, tuck your toes, and lift up your knees.
Move your sitting bones slowly up toward the ceiling.
Slightly bend your knees and lengthen your spine and tailbone.
Your heels should be slightly off the ground.
Press firmly into your hands and distribute the weight on both sides of the body.
Pay attention to the position of your hips and shoulders.
Your head should be in line with your upper arms and your chin tucked in slightly.
Hold this pose for at least 1 minute.
Bridge Pose
The bridge pose helps regulate blood pressure. It calms the brain and alleviates stress. It is beneficial in managing mild depression and is good for abdominal organs, lungs, menstrual pain, fatigue, headache, and anxiety as well.
Lie on your back, place your hands at your sides, bend your knees, and your feet should be flat on the floor close to your butt.
Press into your feet while you lift your hips and torso to create a straight line from your knees to your shoulders.
Hold the pose for up to 30 seconds, then lower your hips to the floor.
Warrior Pose
The warrior pose helps improve blood circulation, strengthens the whole body, and opens up the hips. It helps relieve neck and back pain that can be a common issue during pregnancy. This pose also helps experiment with the center of gravity as you align your body.
This yoga pose helps in strengthening the arms, legs, and lower back. It is also beneficial for frozen shoulders as well. You can:
Stand up with legs 4 to 5 feet apart.
Place your right foot at a 90-degree angle and your right toe should point out at an angle of 45 degrees.
Place your hands at shoulder level, parallel to the ground.
Bend your right knee and look towards your right.
Your hips should be square and the right thigh should be parallel to the ground.
Hold the pose for 10 to 15 seconds and release the posture.
Cobra Pose
This stretches your abdomen, chest, and shoulders. It strengthens your spine and may soothe sciatica. It helps the muscle groups: hamstrings, gluteus maximus, deltoids, triceps, and serratus anterior. It also helps manage stress.
Follow the steps:
Lie on your stomach and place your hands under your shoulders with your fingers facing forward.
Draw your arms to your chest, and your elbows should not go out to the side.
Press into your hands and slowly lift your head, chest, and shoulders.
Lift part way, halfway, or all the way up.
Slightly bend your elbows.
Let your head drop back to deepen the pose.
Release back down to your mat and breathe out.
Bring your arms by your side and rest your head.
Slowly move your hips from side to side to release tension.
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